the following is a very effective max-ot routine that trains each muscle group once a week over a three-day period with a day off in between each workout. lower the weight to the base of your sternum. do not lower it to the middle of your chest. lower the weight twice as slowly as you drive it up incline dumbbell bench press is a great upper chest exercise. lower the weight twice as slowly as you drive it up. make sure you take advantage of the extra stretch that is available when using dumbbells. when you do these you want to direct the overload to the chest and as much away from the triceps as possible. military barbell press is the king of the shoulder movements. people assume behind the neck shoulder presses are for rear delts when in reality it places all the stress on the front delts.
performed in front brings more of the total shoulder into play. lower the weight twice as slowly as you raise it. keep your elbows level with your wrists during the entire movement and turn your thumbs down at the top of the. lying triceps extensions are the king of the triceps movements. these are best done on a bench with your head hanging off the end of the bench. lowering the weight behind your head gives you a much better stretch on the triceps and creates more power in the ascending portion of the movement. lower the weight twice as slowly as you raise it. the max-ot technique here is to lean slightly into the movement. flex your triceps forcefully at the bottom of the movement.
wednesday: chest, shoulders and triceps. the following is a very effective max- ot routine that trains each muscle friday – chest; saturday – back; sunday – rest. weeks 1-4: monday – legs: barbell squats: 3 sets x 4- warm up with fast, light, high-rep sets. max-ot chest routine. barbell bench press | sets: 3 |, max ot back workout, max ot back workout, max-ot 5 day split, max-ot 4 day split, max-ot training pdf.
question – i’m following the extract chest workout b) max-ot chest workouts with heavy basic lifts. note: i’ll explain how to warm up on max ot in the next section. monday – chest & do max ot chest and shoulders. 50 minutes, intense. do this workout and over 100000 other workouts in workout, max-ot nutrition, max-ot results, maximum overload training, max-ot 3 day split
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